I need a good running schedule....To make me quicker

Question
I'm a runner and a swimmer! I'm pretty self motivated! I'm looking for a schedule that I can set myself to!  I can easily wake up in the morning and go run a couple miles! I really don't have a schedule and I feel like I might be wearing myself down! I feel like I'm working too hard to get a nice body. I really need a schedule that will help me gain the endurance I need and to burn too! I don't know what kind of schedule would be good for me(speed run, long run, stretches, bleachers, abs, etc.) could you please help me design a schedule for the morning for one week that I could use every week and hopefully increase my times and distance! Thanks!! :)

Answer
Hey Leah,  Great job on working so hard.  I hope you can achieve the body you want quickly!  The The ideal program for you is likely exercising 5 or 6 days a week.  3 of those days should be high intensity and 2 or 3 of those days should be steady.  

High intensity days
sprints or bleachers or hills or swimming for 5-45 seconds (by the time your time ends on each repetition you should be breathing hard)
resistance exercise: these can be body weight or in a gym
Total this should take you 45-70 minutes

Steady state days
25-45 minute running, biking, or relaxing swimming


For more examples and videos of these exercises you can search youtube and find things you like to do.  More intensive programs are outside the scope of this website. I recommend http://www.body4change.com/online-personal-trainer.html this site for a more intensive program.

Please let me know if you have any questions! Good luck!!!